Parenting is a deeply rewarding journey, but it also comes with real challenges—especially when you’re juggling responsibilities at home and at work. From hormonal shifts and disrupted sleep to shifting priorities and tight schedules, parenthood brings changes that can significantly affect your mental health.
We understand how these pressures can build up. That’s why we’re exploring practical ways to support better mental wellbeing for parents in the workplace—because when we take care of our mental health, we show up as better parents, partners, employees, and colleagues.
Focus on What Works – The Solution-Focused Mindset
Instead of dwelling on what’s going wrong, try shifting your focus to what’s going right. This small change in perspective can help reduce overwhelm and keep you out of “survival mode.” When we focus solely on problems, we often operate from the reactive part of our brain—what’s known as the primitive mind. This area is fantastic in emergencies but not so helpful when you’re dealing with everyday stresses like a missed school form or an overtired toddler.
So, here’s a helpful reminder:
“If it works, do more of it. If it doesn’t, change it.” It’s about making small, manageable changes that reduce stress and increase your emotional resilience.
Top Tips for Mental Wellness at Work (and Home)
We all produce “happy hormones” like serotonin and dopamine that help us feel balanced and capable. The good news? You can boost these naturally with simple habits using what we call the 3 Ps of Positivity:
1. Positive Thought
It’s easy to lose sight of the good when you’re running on empty. Start retraining your brain to notice the positives:
- Try a positivity diary: Jot down three things that went well today. They don’t have to be big—perhaps a kind word from a colleague or a sunny moment on your walk.
- Listen to a relaxation audio before bed to improve sleep and reduce nighttime anxiety.
2. Positive Action
Self-care isn’t selfish—it’s essential. And it doesn’t have to be elaborate. A short walk, a mindful cup of tea, or five minutes of deep breathing all count.
- Schedule self-care like any other meeting.
- Make a realistic to-do list and tick things off—it activates your brain’s reward system and boosts motivation.
3. Positive Interaction
Connection matters. Even brief, genuine moments of interaction can uplift your day.
- Hug your kids, chat with a colleague, or simply smile at someone—it all counts.
- If you’re feeling frazzled at bedtime, sit quietly with your child and breathe together. You’ll both benefit from the calm energy.
Want to Learn More? Let’s Talk About Sleep
We know that good sleep is a cornerstone of mental wellbeing. If your team or workplace would benefit from diving deeper, consider our Sleep for Enhanced Resilience workshop. This three-hour session explores why sleep matters, how it affects our brain and body, and practical steps to improve it.
Participants receive a workbook packed with helpful tools and guidance to support lasting changes.
Need More Support?
If you’re feeling stuck, Westmeria offers a range of free resources on our website—from relaxation downloads to blogs exploring how your brain responds to stress. And if you’d like to talk to someone, our counselling team is here to help.
Parenting and working can be tough—but you don’t have to do it alone.
